Confidence From The Core

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As we age, our balance, core-strength and posture can be negatively affected and all of these things have an impact on your confidence. If you think of the image of an elderly person tottering down the street, the posture is hunched forward, with rounded shoulders, looking down and a shuffling gait. Now picture Superman’s posture. Posture and confidence are closely related, as are age and posture.

The good news is that we can reverse the ageing process, or at least slow it down, by building core-strength and correcting bad habits in your posture. Every day, I try to make myself taller by lengthening my spine, lifting my shoulders and flattening my upper back. Even though I am an older person, I don’t want to look like one. I work hard to maintain my core-strength and improve my balance by choosing workouts that focus on these areas.

There is an important connection between fitness and confidence, and I can prove it to you. Have you ever, at any point in your life, set a goal to lose weight and/or get in better shape? I do, almost every year, usually around January 1st. Let’s say you decided to power-walk a mile every day after work; so on the first day, you come home, put on your trainers and hit the tarmac. After your walk, you come home, grab a cold drink and already you feel better about yourself. There’s no better feeling than being done with a workout. You feel better about yourself, and therefore are more confident—even though you are in no better shape than you were an hour ago.

So it is not being fit and buff that gives you confidence, it is the simple act of doing something to better yourself and to build strength that makes you feel better and stronger. The beautiful thing about workouts that focus on core-strength and balance, is that by the second day you can already feel a difference and after a week or a month, the difference is tremendous. Knowing that your balance is better and that you can move with the horse easier, most definitely will give you more confidence when you are stepping onto that keg of dynamite (I mean, horse).

Strength Leads To Confidence

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Strength Leads to Confidence

By Julie Goodnight

“That which does not kill you makes you stronger.” By and large, these are good words to consider when it comes to horses. Confidence is such a prevalent issue in horse sports, and with good reason—a horse can build your confidence over time, or take it away in a heartbeat.

After three decades of training horses and riders, I am not sure a day has gone by that I didn’t work with confidence—or a lack thereof—in either horses or their humans. Whether it’s a spooky horse and a clutching/gripping rider; or a calm and wise school-master patiently training a novice rider; or a strong handler settling a horse who is in the midst of an emotional melt-down, confidence always comes into play, for better or for worse.

Fear as a Teacher

Fear is a powerful emotion for both horses and humans and a complicating factor in all horse sports. It’s kind of crazy if you think about it—sitting on top of a thousand pound prey-animal whose number one response to danger is flight, is a little bit like strapping yourself onto a keg of dynamite. Some horses have longer fuses than others, but they all eventually explode.

Horse sports are uniquely challenging in the emotional department because horses, being herd animals and prey animals, are psychologically programmed to adopt the emotions of their herd mates—when one horse in the herd becomes frightened, the others respond in kind. So if my horse and I are a herd of two and I am frightened, my horse may respond in-kind.

Therefore, one of the most valuable skills we stand to learn from horses is to control our emotions and develop our patience. “Fake it until you make it,” is a phrase I use often to remind people to show confidence in their posture, breathing, focus and actions, even when you’re scared spit-less. When you are in control of your posture and body language, you will have more confidence immediately.

One of your greatest tools in fighting fear is to look up, stay aware of your environment, take deep breaths and adopt a confident posture like the Superman pose. The mind-body-spirit connection is strong and if you can control yourself physically and mentally, the emotion of fear doesn’t stand a chance.

Strong Bodies

As we age, our balance, core-strength and posture can be negatively affected and all of these things have an impact on your confidence. If you think of the image of an elderly person tottering down the street, the posture is hunched forward, with rounded shoulders, looking down and a shuffling gait. Now picture Superman’s posture. Posture and confidence are closely related, as are age and posture.

The good news is that we can reverse the ageing process, or at least slow it down, by building core-strength and correcting bad habits in your posture. Every day, I try to make myself taller by lengthening my spine, lifting my shoulders and flattening my upper back. Even though I am an older person, I don’t want to look like one. I work hard to maintain my core-strength and improve my balance by choosing workouts that focus on these areas.

There is an important connection between fitness and confidence, and I can prove it to you. Have you ever, at any point in your life, set a goal to lose weight and/or get in better shape? I do, almost every year, usually around January 1st. Let’s say you decided to power-walk a mile every day after work; so on the first day, you come home, put on your trainers and hit the tarmac. After your walk, you come home, grab a cold drink and already you feel better about yourself. There’s no better feeling than being done with a workout. You feel better about yourself, and therefore are more confidant—even though you are in no better shape than you were an hour ago.

So it is not being fit and buff that gives you confidence, it is the simple act of doing something to better yourself and to build strength that makes you feel better and stronger. The beautiful thing about workouts that focus on core-strength and balance, is that by the second day you can already feel a difference and after a week or a month, the difference is tremendous. Knowing that your balance is better and that you can move with the horse easier, most definitely will give you more confidence when you are stepping onto that keg of dynamite (I mean, horse).

Get There

Gaining confidence is a journey. If you need a confidence boost, start with focusing your attention on the current moment. Then make sure to add physical activity to your day. Schedule in a daily walk, boost your active time by taking the stairs. With a combination of mental focus and physical determination, you’ll soon feel stronger and ready to take a step forward toward your horsemanship goals.

Do you want some inspiration along the way? Check out my Facebook page https://www.facebook.com/horsemaster.tv and free online group called “Julie Goodnight’s 5-Pound Challenge.” That’s the place to announce your own confidence and fitness goals and to get some positive feedback along the way!

Enjoy the ride,

 

Julie Goodnight

Balanced Riding Position

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Ask Julie Goodnight:

Question: How should my upper body be as I ride?
Answer: Much focus is given to the rider’s seat and leg position, as it should be, for these are critical areas that effect equitation. However, the upper body (head, neck, chest, shoulders and arms) should not be forgotten and constant diligence must be given to these body parts as well, to develop effective riding skills.

Remembering the all-important balanced riding position of ear-shoulder-hip-heel alignment, you might say that half of your balance comes from upper body position. And for the horse, nothing is more important than correct arm and hand position, which in turn leads to soft and clear communication from the rider’s hands to the horse’s mouth. In this article, we will consider each of these upper body parts, their proper position and effective use.

Starting at the top and working our way down, we must first consider head and neck position. The most common equitation mistakes in this area are eyes looking down and the rider’s chin jutting forward with the ear stretching in front of her shoulder in a position I fondly refer to as “the Cro-Magnon look.”

Your eyes are an important means of communication with your horse, not to mention a critical tool for balance (look down and you’ll go down, look forward and you’ll go forward). Your horse is naturally programmed to look and go where the boss mare (alpha individual of the herd) looks and goes. This is an important survival tool and ingrained herd behavior. If you have developed the kind of relationship that you should with your horse, he should consider you to be his leader and will be tuned into your eyes and where you look, so it is important to keep that line of communication open.

As for balance, our heads are pretty large and heavy so any fraction of an inch out of the balance position (you are balanced when your ears are over your shoulders) will throw your balance off considerably. If you struggle with ear alignment, think of keeping your nose behind your belt buckle or touching the back of your neck to your shirt collar.

Shoulders are another common area for equitation faults, but often the root of the problem of rounded shoulders is over-looked. An old-fashioned style of teaching is to ask riders to “put their shoulders back” in an effort to keep the rider more upright and fix poor posture. I find that the rider with rounded shoulders does not really have a shoulder problem at all but is instead collapsing in the rib cage. The solution does not lie in stiffening the shoulders and back, but rather in lifting the sternum (breast bone) and lifting the rib cage off the spine.

If rounded shoulders and poor upper body posture are a problem for you, try lifting your sternum toward the sky or inflating your lungs fully and just breathing off the top of your lungs. Remember, poor posture in the saddle probably started with poor posture on the ground, so work on these issues when you are not riding too. Arm and hand position can be all over the map instead of in the neat and tidy “box” of proper position. Upper arms should stay close to your body with your shoulders hanging straight down and the line from your neck to your arms should be long and relaxed. Elbows need to stay bent and will open and close to act as shock absorbers as your horse moves, allowing you to maintain a steady amount of contact with the horse’s mouth. Any pulling action on the reins should come from your elbows, pulling your hands toward your hips, not pulling down or up on the reins. Your upper arms and elbows should always be connected to your ribcage and your arms should move with your ribcage and body, not independently.

There should always be an imaginary straight line from your elbow to the horse’s mouth. Try to visualize this line as you ride and realize that your hand position will change as the horse’s head changes in elevation. A common problem in beginner riders is hands held too high, and a common fault of more experienced riders to keep their hands too low. Imagine a six-inch square box in front of the pommel of your saddle and try to keep your hands always “in the box.”

Another common problem seen in hand position is broken wrists or flat “piano hands.” The straight line from elbow to mouth can be broken in many ways through the wrists. Wrists should always remain straight with the hands angled slightly inward, just as if you were reaching out to shake someone’s hand. Hands must not be too close together or too far apart because this too can break your straight-line from elbow to horse’s mouth.

Straight lines are an important component of proper riding position, whether it is the straight line of ear-shoulder-hip-heel alignment, a straight head and neck, a straight spine (flat back) or the line from your elbow to the horse’s mouth. A straight line is always the shortest distance between two points and the strongest, most balanced and most effective line of communication with your horse.

–Julie Goodnight Trainer and Clinician